Nut butters fall into the category of moderate protein and fat, Vavrek says, which provide a slow release of energy to balance out the big energy burst you'd get from foods like a bagel or bananas. Research suggests the fruit may not only provide quick energy, but also reduce exercise-related inflammation. With their low amount of fiber and high-carb content, bananas are also a big source of potassium and vitamin B6. You may have noticed how often bananas and nut butters get suggested - and for good reason. Hard-boiled egg and sliced banana with almond butter.Rice cakes with nut butter and a cup of berries.Peanut butter and jelly sandwich with pretzels or fruit.A bagel with butter or one with peanut butter and banana.

Vavrek recommends testing some of these staples below to see what works best for you: 'For that reason, the pre-run meal should be mostly carbohydrates, with moderate protein and low fat and fiber, since these nutrients digest slower and that means it can slow down digestion.' 'Carbohydrates are a quick energy course that the body can use to fuel exercise quickly,' she says. From 5K and up, carbohydrates should be your main fuel for endurance races, according to Kacie Vavrek, R.D., a specialist in sports nutrition at The Ohio State University Wexner Medical Center.

Download nike fuel